Happy Friday! I’m going to be doing a series of posts detailing my Crossfit Pregnancy and the scaling I needed to do as I progressed. There aren’t a lot of good resources for expectant mothers in regards to exercise and those that do exist have no idea about crossfit or high intensity function movements. Birthfit is the only recent resource that I know of today.
First off, let’s just do a quick rundown of the 40 weeks of pregnancy:
Weeks 2 through 12 are the 1st trimester, so you’re technically pregnant before you get the double lines on the test.
Weeks 13-27 are the second trimester.
Weeks 28 through 40 are the third trimester.
Weeks 41- 52 are the fourth trimester/newborn phase.
I found out we were expecting the week after I won the SuperFit ECC in February 2015. I was still very early in my pregnancy but something felt “off” during the competition so I took a test and low and behold, Chalupa batman was onboard. Needless to say, I was training very hard leading up to the SFECC and my training had no ill effects.
I announced at the beginning of the 2015 Crossfit Open because I wanted to take the pressure off. The first 6-7 weeks of my crossfit pregnancy were easy. Life as normal. Once I got into my 8th week, the worst morning sickness hit and lasted well into my second trimester. The nausea alone was enough to slow me down. When I was in the gym doing the Open WoDs, it took everything I had not to get sick during them so I was never worried about intensity. It felt like the hangover that would never end and who likes to workout when they’re hungover?? Amiright? I made sure not to lift too heavy and I avoided hollow rocks or ab intensive movements because I have a weak midline from my previous pregnancies.
It’s amazing how many women came to me, and still do, after I announced my pregnancy looking for guidance. My goal was to be a realistic resource through experience. The number one question was:
“What should I/ shouldn’t I do during my crossfit pregnancy?”
Given that you didn’t just start crossfit the month before, my response has always been to drop your weights to 80% and get comfortable doing “The Talk Test”. If you can talk during your workout, then your intensity is good. If you have to struggle to say a sentence, you’re working too hard and your baby is not getting the oxygen he/she needs. Also, lose the weight belt. Your baby is still tucked in your pelvis during the first 12 weeks but I never felt comfortable wearing it once I knew a little human gummy bear was in there.
Things I stopped doing during my first trimester:
- Hollow Rocks or sit-ups
- 1 Rep Max Lifts
Yup. That’s it. I’ve seen the same OB during both my “Crossfit” pregnancies and she always told me to trust my body. If something feels wrong or uncomfortable, don’t do it. You don’t win a prize for being the most fit pregnant person. Your only goals now are to be healthy for your child and to stay strong enough to push that baby out.
Stay tuned for part 2…..
Disclaimer: This is not to be taken as medical advice. Please seek the approval of your OB or primary care physician before beginning a new workout regimen.